If you are not safe right now

Call 999. Tell the operator that you are at risk or that someone is hurting you. If you can say where you are, do so. The priority is your immediate safety.

If you are able, consider moving to a place where you feel less at risk. That might mean stepping into another room, leaving the location or getting to a neighbour. Only do what feels possible and safe for you in the moment.

People commonly report feeling overwhelmed, frightened, numb or disconnected after something distressing. You do not have to manage those feelings on your own.

If you need to talk now, Samaritans are available on 116 123 at any hour. NHS 111 (press 2 for mental health in England) can put you in touch with urgent local services. Either line is there to listen and to help you find immediate support.

Depending on what feels right for you, you might call someone you trust, go to a safe place, or contact services listed above. If you are registered with a GP, they can be a point of contact for ongoing support.

If you are thinking about harming yourself or feel you might act on impulses that could cause serious harm to you or others, call 999. If you are not sure, ring Samaritans or NHS 111 for urgent advice.

If you want to look for a counsellor, you can browse profiles at /therapists/. Profiles may describe a counsellor's training, where they practise and how they work in general terms. Every counsellor listed here is registered with a UK professional body - most with the BACP, others with the NCPS or the HCPC.

Remember that counselling is not a protected title in the UK; these are memberships and registers, not licences. If you contact a counsellor you can ask practical questions about fees, appointment times and how they manage notes or communications.

First contact is often a short call or message to check practical things: whether they are taking new clients, how they work and whether their approach could suit you. A counsellor can explain how they keep records and what they would share outside the therapy room, and you can use that information to decide if you want to continue the conversation.

You do not have to tell them anything you are not ready to say. Many people make contact to ask practical questions first or to check whether remote or face-to-face sessions are available.

It is okay to leave things unspoken for now. Many people take time before they are ready to speak about distressing events, and that is a valid choice.

If you do not want to talk yet, you might still use the crisis numbers above when things feel urgent. You can also save the /therapists/ page and return to it when you feel ready to look at options or to ask questions.

A counsellor can explain their approach to record-keeping and to sharing information with other agencies if that ever becomes relevant. If you are under the care of other services you can decide whether to involve them - that is your choice.

If you are unsure about medical treatment or medication, speak to your GP or urgent care services. This page does not offer medical advice or diagnosis; a clinician who is actually talking to you is the person who can say what is clinically appropriate for you.